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Tag: breakfast

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Podcast Episode 15 – New Year – A look back, but let’s keep moving towards health

Happy New Year

We take a look at where we started, long before this year. Today is simply a reality check. That’s all…no worries. Let’s just make sure we all keep moving towards heath. We share some of our favorite memories of past eating habits, some of which you might relate to in your past or even present. Yet, we discuss how we have replaced the foods that needed replacing and why we did so. Need a dose of inspiration? How about a dose of laughter?  Proverbs 17:22 says “A joyful heart is good medicine.”

OTHER WAYS TO SUBSCRIBE AND LISTEN:
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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Coming Soon

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PB Quinoa and Oat Bars (Low FODMAP)

Ingredients:

  • 1/4 cup peanut butter (peanut butter smooth style without salt)
  • 1/8 cup brown rice syrup (maple syrup or other sweetener)
  • 1/4 cup coconut sugar (coconut palm sugar)
  • ¾ cup, 20 grams rice cakes, crushed
  • 1 cup (90 g) oats (soaked would be best)
  • 2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
  • 1 TBS chocolate chips
  • 1/2 tsp cinnamon
  • 1 TBS ground flax seeds
  • 3 TBS water
  • 1/3 cup (30 g) walnuts
  • 1 TBS sunflower seeds (or pumpkin seed
  • 1 TBS coconut oil (or similar oil)

Directions:

  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Melt first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and stir well.
  5. Press mixture into pan.
  6. Bake about 12 – 15 minutes.

NOTE: This bars contain oats and sugar, so my recommendation is – do not eat more than 2 at a time.

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Oatmeal Options

Oatmeal is my preferred breakfast food.

Note for quite some time, it was not part of my diet because it caused stomach upsets [update 10-30-2020].  BUT, now I can eat oatmeal and I have it almost daily!
It’s fast and easy to prepare and can be flavored any way you like.  I add 1/2  to 3/4 cup of rolled oats (gluten-free) and 1/8 tsp salt to 1 cup of water and allow to cook just until it starts to boil.  (You can easily double this recipe.)
Then I turn off the heat and with a little stirring, it’s done.  Oatmeal cooked in this manner will be creamy, but if you want more cream you can add almond milk.  I haven’t purchased almond milk in the store for over 5 years, I didn’t buy it often, but I don’t remember it being as creamy as the one I make on my own. You should try some homemade almond milk.
So, sometimes I have oatmeal with almond milk, raisins, and cinnamon.
Then if I want a more “fruity” version.  I add fruit (like strawberries or blueberries). Other days I put dates/raisins a little water (or almond milk), and sometimes cashews into the Vitamix and mix until smooth and creamy.

BlueberryOatmeal
Oatmeal with Blueberry Sauce

My goal is to use fresh natural sugars to sweeten my oatmeal. My daughter who likes oatmeal and totally loves blueberries thinks it’s the best-flavored oatmeal she’s ever had (much better tasting and surely better for us than any boxed version).

This basic oatmeal recipe can easily be doubled. Also, make sure to cook over low heat so it doesn’t burn.

Ingredients:
  • 1/2 cup oatmeal
  • 1/8 tsp salt (optional)
  • 1 cup of water
Instructions:
  1. Add all ingredients to a pot over low heat for creamy oatmeal or wait for the water to boil to keep oats separate.
  2. Stir frequently
  3. Enjoy with some recipe add-ins.

Steel Cut Oatmeal
Steel Cut Oats

These days, I also enjoy steel cut oats to switch things up even more. Note, steel cut oats take more time to cook, but they cook up quickly and easily in the InstantPot [5-minute manual setting and 3 cups of water to 1 cup of oats].

Another add-in idea:

Oatmeal and Bananas
Pumpkin seeds, cranberries, cinnamon, and a banana

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